CO QAH + MELC LW

Course Outline & Quality HANDOUT No. _1

Assured Handouts paired with
MELC- Based Learner’s PHYSICAL EDUCATION and HEALTH 2
Worksheet

MELC: Describes the role of physical activity assessments in managing one’s stress. (PEH11FH-IIf-5)

Semester: 2nd Semester Week No. 1 Day: 1

LESSON: ESCAPING FROM BURDEN

Physical Activity is said to be a coping mechanism in the improvement of the one’s health particularly on mental
and emotional health. In times of crisis, it is important that we conduct physical activities to free our minds.
Moreover, conducting physical activity assessment ensures a holistic approach in handling stress- free environment.

TOPIC 1: Managing Stress through Physical Activity

Stress Characteristic
1. Upcoming stress Many students worry about getting a good grade or
simply making time to study if there is more than one
upcoming test. Test stress doesn’t just affect struggling
students, either—high-achievers usually experience a
lot of stress about doing well on tests.
2. Too much homework When your child is overwhelmed or frustrated by
homework, it makes it harder for him or her to
complete assignments. This can cause a stressful cycle
where homework piles up and your child doesn’t have
the time or energy to complete it all—leading to even
more stress.
3. A heavy workload Whether it’s advanced-level classes or the amount of
studying required, a heavy workload can be a major
source of stress for students. This is especially
common for older high school students as they start
making their post-secondary plans.
4. Lack of organization Students with poor organizational skills tend to
experience more stress in school. This is usually
because they aren’t properly prepared with the tools or
the understanding needed to learn. If those
organization skills don’t improve, they may continue to
fall behind, leading to more stress and frustration about
school.
5. Poor sleep schedule Not getting enough sleep makes it difficult for students
to concentrate and learn effectively. This can lead to
feelings of stress for your child when he or she isn’t
able to perform well in class or on assignments. In fact,
studies have shown that students who don’t get the
required 8-10 hours of sleep each night are more likely
to feel stressed than students who do.
6. Lack of support A lack of support from parents or teachers, even if it’s

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 only perceived, can add a lot of stress to students. They
may feel that a lot is expected of them, but that they
don’t have a strong enough support system (whether
emotional or practical) to achieve their goals. This is
another cause of stress can affect high-achieving
students in particular.
7. Classes that are too hard As they progress through school and start taking more
advanced classes, the increased difficulty can cause
stress for students. This is very common for teens
entering their high school years. As classes get harder,
it’s important to address challenges early so your child
can catch up before he or she falls too far behind.

Signs of Stress

Emotional

 Nervousness, gets easily upset, moody

 Overwhelming feeling and sometimes uncontrollable experience in
relaxing the mind
 Low-self – esteem, loneliness and the feeling of being worthless

Mental Physical

 Lack of focus
 Disturb mind setting

 Weak and lesser strength, easily gets cold and infection

 Headache
 Upset stomach, including diarrhea and constipation
 Loss of appetite
 Aches, pains, tense muscles

Coping with Stress through Physical Activity

Stressors Activity
Obesity Jogging, Walking, Dancing
Malnourished Yoga, Meditation
Sleep Deprivation Yoga, Meditation

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 Physical Activities Mechanism in Coping with Stress

Keeping your body physically active can help improve overall disposition, increase the release of
endorphins and offer meditation-like qualities. Exercise can also reduce the fight or flight response often
triggered by stress.

Mood Booster

Engaging in physical activity can improve moods and make us feel better, increasing self-confidence, thus
reducing stress. Exercise can also improve our quality and ability to sleep, resulting in a fully rested body which can
definitely have a positive impact on our overall disposition and cognitive function.

Endorphin Release

Participating in physical activity can result in an increase in endorphin levels. Endorphins are chemicals
or neurotransmitter hormones that are secreted from the brain and nervous system. It activates the body’s opiate
receptors thus it has analgesic properties that can make you feel good. It also gives a person the feeling of
achievement and being in control.

Mind Stimulator

Exercise can be a form of meditation. While involved in an engrossing physical activity, we may find
that we are concentrating strictly on the physical work. We tend to forget the problems and worries you have at
present. With this, our mind is somehow freed and stimulated to work and find solutions to our stress.

Reduction of Fight or Flight Response

Stress, either big or small, activates our flight or fight response and in doing so, deluges our body with
different hormones including cortisol, adrenaline, and noradrenaline. Over-secretion of these hormones is brought
about by stress, thus must be controlled and returned to normal state. Otherwise it could interfere with body
functions leading to adrenal fatigue. Physical activity or movement metabolizes the hormones triggered by stress,
processing these chemicals and returning them to normal levels. Once these hormones have been metabolized, the
level of homeostasis improves, regulating the internal conditions of the body, thus bringing in a state of balance and
stability. In this manner, we feel calm and ready to gear up and face the world once again.

REFERENCES

DepEd, Physical Education and Health Teacher’s Guide

https://www.oxfordlearning.com/cause-of-school-stress/
https://www.google.com/amp/s/www.additudemag.com/adhd-emotional-overreaction-shame-blame/amp/
https: www.vectorstock.com/royalty-free-vector/depression-frustration-mental-stress-vector-32183740
https: www.twitter.com,@litedotmy

Prepared by:

Ricky A. Caoyong
SHST-II
09366635416